WOD

9am – WOD
10am – WOD

Weston
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

WOD:
5 rounds for time:
1k row
200m farmers carry 45/30# dumbbells
50m waiter walk right arm 45/30# dumbbell
50m waiter walk left arm

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Buddy!

Communicate and conquer!

Partner WOD:
4 rounds for time:
40 box hop 24/20”
40 kettlebell swing 53/35#
20 handstand pushup
20 calorie ski/GHD situp
*Split work as desired.

Smooth, fluid sets. Thats what we are after!

Strength:
5×3 front squat with 3, 2 and 1 second pauses in the bottom (65% and increasing)

WOD:
10 rounds for time, rest 30 seconds between rounds:
10 sumo deadlift high pull
10 toes to bar
10 thruster
*Use a weight on the sumo and thruster that you can keep unbroken for every round, Scale toes to bar to be able to stay unbroken as well. Each finished round should take around 60-80 seconds.

Cooldown:
Slow 5 minute row, ski or bike

Happy thanksgiving everyone!

8 and 9am classes! Come join us for some morning fitness!

Team WOD:
In teams of 3 complete 3 rounds for time: *35 minute cap
11 lunging bear complex 135/95#
28 burpee pullup
2019m Concept2 (row, ski, bike order doesn’t matter, try to use all 3 machines if possible.)
*Teams may split work as desired.

Cooldown:
5 frames of row bowling, static stretch while your teammates rowl.
Sit and reach
Couch stretch
Butterfly
Pec
Tricep

Welcome to CLE Andrew!

Strength:
7×5 deadlift (65% increasing toward 85%)

WOD:
2×5 minute AMRAP, rest 3 minutes between:
10-20-30-40-50…
Pushup
Double under (Triples?)
Abmat situp
*Pick up where you left off.

Cooldown:
Mobilize what ails you!

Warmup:
Here is yet another way to work on core control and overhead position!

WOD:
30 minutes alternating OTM:
3 power clean (heavy load for 3 quick singles)
25-40 air squat (work the full minute)
10-15 toes to bar (work <30 seconds)

Post WOD:
5×10 double dumbbell strict press from an active lunge (5 with right leg forward, 5 with left leg forward)

We’ve adjusted our hours for this week due to the holiday on Thursday. See your all in the gym!